Belly fat is medically termed as visceral fat, it is a layer of fat between the subcutaneous fat (fat layer right below the skin) and the internal organs. Belly fat is the most dangerous kind of fat which is accumulated in the body. Moreover, it is very difficult to get rid of it.
People with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers.
The most common cause of belly fat is the stationary lifestyle. People constantly keep sitting at one place, they are desk-bound, they don’t work out. Sometimes genetics, poor eating habits, slow metabolism and so on.
In females, menopause is also a big reason for the accumulation of belly fat. And most of the times due to their priority towards family and home they overlook it. Stress can also lead to fat accumulation in the belly region.
But need not to panic, today we are going to discuss certain changes that one can make in his / her diet to get rid of this stubborn fat.
Firstly, try to add more proteins in your diet. By doing so, you gradually reduce your hunger pangs and you can easily avoid eating junk. Because when you feel hungry you don’t look for healthy or unhealthy, and just put it inside. It is for this reason that your weight and your belly fat or your overall body fat keeps increasing. Eating more protein is a great long-term strategy to reduce belly fat. In protein, you can go for whey protein because its biological value is pretty much high, which enables our body to absorb nutrition at a faster pace. So make an effort to increase your intake of high-protein foods such as tofu, cheese, soybean chunks, pulses, nuts seeds, dairy products, etc. These all are the best protein sources that you can add in your diet. Protein intake keeps you filled for longer which helps in reducing belly fat.
Raw veggies and fruits
Before having your meals, prepare a platter full of raw veggies for yourself and have enough of them. You can add tomatoes, cucumber, kakdi, onion, carrot, vegetable leaves, mint, coriander, lemon, etc. When you do so, you automatically cut down one chapati in your meal, due to which you avoid overeating. And your belly fat starts declining. Do add apples, guava, watermelon, papaya and pineapple in your diet. Pineapple contains an enzyme called bromelain, which helps in reducing belly fat. Also, citrus fruits like orange, lemon, kiwi and fresh limes are excellent fat burners that can also boost your metabolism.
Breakfast is the most important meal of the day as gives energy and keeps you moving for the whole day. If you eat a good breakfast which means a healthy one including poha with nuts and seeds, dal and chapatti, bread sandwich with juice, veg stuffed chapatti, paneer roll, cornflakes, etc.
Then your the stomach is full from the morning and you avoid overeating throughout the day. This helps in reducing your belly fat. Moreover having breakfast also reduces your stress level.
We should also increase the intake of fiber-rich foods like beans such as kidney beans and black-eyed pea. They are the rich sources of fiber. Beans are full of nutrition containing a good amount of protein and a very minimal amount of fat in them. Almonds, pistachio, and walnuts not only contain protein but also abundant in fiber. Raisin gives instant energy to our body. Oatmeal contains a sufficient amount of fiber. Chia seeds and flax seeds are also rich in omega -3.
Whole grains, such as millet, quinoa, and brown rice, are good sources of protein, vitamins, minerals, and dietary fiber. By consuming these will keep you filled and aid in digestion. This, in turn, will help you shed the belly fat easily.
Instead of tea or coffee add green tea in your diet. Green tea contains antioxidants called catechins, that help in reducing belly fat.
Avoid sugar and sweetened drinks like colas, preserved juices as they contain a high amount of added sugar which is very harmful to your body. When you take a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat which gets accumulated in the belly and liver. you can take fresh fruit juices, fruit smoothies like watermelon smoothie, aam panna, etc. You can also add buttermilk which is very good for digestion.
Carbs Bread, Grains, and Pasta
Try to cut carbs from your diet like white bread, pasta, rice, potato, etc. As low-carb diets also help in reducing water weight in the body.
Most importantly, keep track of your foods and figure out exactly what and how much you are eating. Apart from that add a workout in your regime. It can be cardio, strength training or you can also try certain yoga asanas like dhanurasana, padhasthasana, pashimottana aasana etc.
Nutrition and Director